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No time for the gym? Too bored with the noisy environment of a gym? Always on the go? No excuses to skip training thou, you just need a few minutes to get beautifully toned and still with a strong heart with those sets I brought over to you. Today: shoulders, abs and cardio.

Warm up

Any workout should begin with a gentle warm up, even if you’re pressed for time. Not only does it maximize your workout, it minimizes the potential for injury. Do five minutes of jumping jacks or a quick jog to get your blood flowing.

1 – Dumbbell Unilateral Front Raise

Grasp dumbbells in both hands down grip positioned. Legs in a shoulder width apart and slightly bend, contracted abs. Position dumbbells in front of your upper legs with elbows straight or slightly bent.

Raise dumbbells forward and upward with until shoulder line. Lower and repeat one arm at a time without leaning forward. no need to go upper shoulder line.

3 sets of 10 reps (each arm)
8lb dumbbell

2 – Dumbbell Shoulder Press

On a fit ball seated position grasp Dumbbell slightly wider than shoulder width overhand grip from rack. Position it near upper chest. Legs in a shoulder width apart well positioned on the floor, contracted abs.

Press dumbbell until arms are extended overhead. Return to upper chest and repeat without leaning back or forward.

3 sets of 10 reps with a 3lb dumbbell.

3 – Dumbbell Lateral Raise

Seated on a fitball, hold the dumbbells in your hands with your arms hanging straight, Keeping your arms straight, lift the dumbbells to the sides. Stop at shoulder height and return the dumbbells to the start position.

Keep your chest up and your shoulders down

No Shrugging the shoulders excessively, hunching forward or leaning back.

3 sets of 10 reps wit 8lb dumbbell

4 – Dumbbell Upright Row

Grasp dumbbells and stand with palms facing front of thighs, legs in a shoulder width apart and slightly bend, contracted abs.

Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

3 sets of 10 reps with a 20lb dumbbell.

5 – Straight Leg-hip Raise

Lying supine on bench or floor. Grasp sides of bench for support or use your hands below your hips, abs contracted, raise legs up by flexing hips while straightening knees until hips are fully flexed. Continue to raise knees up towards ceiling by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat slowly 15 times during 3 sets with minimum rest. You should feel a “burn” in the abs to know that you’re working them well.

6 – Fitball Crunch

Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. You should choose a ball size that allows this position of the legs and knees.

Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise.

This sitting position may seem unstable at first, but you will quickly learn to balance by tensing your leg, hip and abdominal muscles.

Brace the abdominal muscles ready for the exercise movement.

Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward.

You can extend this position to a point that is comfortable for you, but you should approach a horizontal position. Get a feel for how your buttocks and your back roll forward and back while in control of the ball.

Adjust your sitting position to make this rollout as smooth as possible. You may need to use a towel or at least ensure clothes with good grip while doing this exercise.

Do as many repetitions in a set as you like. You should feel a “burn” in the abs to know that you’re working them well.


7 – Inverted Cross row with resistance bands on the fitball

Lay comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. Abs contracted. You should choose a ball size that allows this position of the legs and knees. Choose a small resistance band, at least half of the length of your arms wide opened, if you can’t find one, you can pick any other and try wrapping up around your hands so you can get the desirable length.

Grasp resistance band left stirrup with left hand and right stirrup with right hand, position both elbows at height of shoulders, one over other.

Stretch out resistance band by opening the arms wide to sides in a manner the band gets close to your chest. Hold arms vertically to trunk feeling the shoulder’s muscle contraction for a few seconds, return slowly and repeat 10 times for 3 sets.

Perform a workout cool down by stretching to reduce soreness.

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